The Foundry Union Station – CrossFit
Context
Training
Mobility
Hips
Strength
A1: Back Squat (5-5-3-3-3 @3030)
3 seconds down, 3 seconds up. No pause at the bottom.
Start at 50% of 1RM and stay true to tempo.
A2: Push-ups (5 x 10-20 )
Metcon
B: 19.05.13 (AMRAP – Reps)
3 minutes on/ 3 minutes off
x 3
350 m run + AMRAP Back Squats
RX: 185#/125#
Athletic: 135#/95#
Fitness: 95#/65#
RX+: 450 m run + 225#/155#